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CHAPTER ELEVEN

Equipment & Hand Wrapping

Guidelines for Equipment Selection

Ensure all Equipment is in Good Condition and Fits Properly

Round-Timer :

Select a round-timer that can be set for two or three minute rounds with 30 or 60 second rests and has lights: green for the start of the round; yellow for the 30 seconds remaining warning; and red for the end of the round.

There are also CD’s on the market that are programmed with music that starts and ends to signal rounds and rests.

Skipping Ropes :

Skipping ropes come in either plastic or leather. Choose the length according to your height: 8 foot ropes for people 5’ 4” and under; 9 foot ropes for 5’ 5” to 6 feet; and a 10 foot rope if you are over 6 feet tall.

If in doubt, buy the longer rope as you can always wrap it around your hand to shorten it.

Gloves :

8 to 20 ounce gloves with Velcro or lace are available, but 10 or 12 ounce boxing gloves, preferably with Velcro wrists for quick change, are best.

Hand Wraps :

Hand wraps provide support for the wrist and small bones in the hands. They range from 108” to 180” in length. Always choose a longer length, as more wrap is more protection.

Forearm Shields or Focus Pads :

Shields and pads provide a target for the striker and absorb the impact of the punches and strikes. They come in various sizes and thickness. Be sure the thickness matches the force that will be applied to avoid injury to the holder.

Focus pads are usually sold by ounces: 12, 14 and 16 ounce sizes. Forearm shields are usually 16”-18” long, 10”-12” in width and 2”-3” thick. Velcro straps are best for quick adjustments and changes. Use kicking shields for heavy kicking drills.

Footwear :

You can wear cross trainers with light tread or regulation boxing or kickboxing shoes. Bare feet are acceptable but kickboots will help prevent injury.

Attire :

You can wear loose fitting pants or shorts, and a t-shirt. Or, if you prefer, boxing and kickboxing apparel are also available.

Music :

Aerobic boxing/kickboxing music with a 132-144 beats per minute even 32 count can be used during your workout. Or you can simply use whatever type of music motivates you.

Free-Standing Portable Heavy Bags :

Free-standing bags come in various shapes and sizes ranging from cylindrical, cone shaped and even with replica upper body form that you can fill with water or sand to the desired weight.

Whichever type you choose, make sure it is adjustable in height.

Hanging Heavy Bags :

Hanging bags range in sizes from 50 pounds up to approximately 150 pounds. They are made of leather or canvass and can also come in water filled style. A mid range 80-100 pound leather bag is best for wear.

Medicine Balls :

Medicine balls range from 1 to 30 pounds and can be made of leather which do not bounce or of rubber which provide some bounce. The 4-6 pound rubber balls are the best all purpose balls that will suit most people’s needs.

Stability Balls :

Choose an anti-burst stability ball that will hold at least two to three times your body weight. As a guideline for sizing: if you are under 5’4” choose a 55 cm ball; 5’5” to 5’11” choose a 65 cm ball; and if you are over 6’ go with a 75 cm ball.

Make sure it is fully inflated and when you are seated on the ball your thighs are parallel to the floor. If in doubt choose a ball that ensures that when you are seated your hips are slightly above your knees.

Resistance Tubing :

Resistance tubing Is available in five different levels of resistance from very light to very heavy. Medium resistance is most common and tubing with handles is best for the exercises described in this book.

Agility Ladders :

These ladders come in 15 foot lengths and are made of either canvass or cloth with wood or plastic adjustable rungs.

Mini-Hurdles :

Mini-hurdles are usually plastic, 6” high with available attachments for an additional 6” in height. Keeping the height to 6” keeps the pace quick and reduces the impact when you land.

Weave Poles :

Weave poles are made of plastic or wood, are 6’ feet in length, and can be quickly inserted into their bases. The poles help keep you in an upright position as opposed to pylons which people have a tendency to hunch over when navigating around.

Hand Wrapping

1. Start with loop over thumb and wrap across the back of the